Do You Need a Multivitamin? Age Matters for Women

As we age, our nutritional needs change, and while many people take multivitamins, they might not always be necessary if you maintain a balanced diet.

Nutrition experts advise that eating a variety of healthy foods should provide all the nutrients most women need.

However, certain life stages and conditions might require supplements. Here’s a breakdown of the key vitamins women need at different ages and the best multivitamins to consider, with tips on how to choose the right supplement.

In Your 20s: Women in their 20s are often very active and need plenty of energy. B vitamins are crucial for energy production and red blood cell formation.

Birth control can deplete some B vitamins, so taking a B-complex supplement can be beneficial. Folic acid is essential for women of childbearing age to prevent birth defects.

Magnesium, calcium, and iron are also important for energy, bone health, and to prevent iron deficiency anemia.

Recommended Multivitamins:

  • Garden of Life Vitamin Code Raw One for Women
  • SmartyPants Women’s Multivitamin Gummies

In Your 30s: Women in their 30s need iron and folic acid, especially if they are considering pregnancy. Choline, important for brain health and fetal development, should also be included. Calcium and vitamin D are vital for bone health as the risk of osteoporosis begins to increase.

Recommended Multivitamins:

  • 365 by Whole Foods Market Multi One Daily Adult
  • Nature Made Prenatal with Folic Acid + DHA
  • OLLY Women’s Multivitamin Gummies

In Your 40s: As women enter their 40s, vitamin D absorption decreases, so supplementation is important for maintaining bone health and boosting the immune system. Omega-3 fatty acids, found in fish oil, support heart and brain health, which is especially important during perimenopause.

Recommended Multivitamins:

  • Pure Encapsulations O.N.E. Multivitamin
  • New Chapter Women’s Multivitamin 40 Plus

In Your 50s and Beyond: After age 50, the need for calcium, vitamin D, and B12 increases to maintain bone density, support immune function, and prevent deficiencies that could cause fatigue and weakness. Post-menopausal women need extra calcium to offset the drop in estrogen levels, which affects bone health.

Recommended Multivitamins:

  • MegaFood Women’s 55+ One Daily Multivitamin
  • New Chapter Women’s Multivitamin 50 Plus
  • Garden Of Life Vitamin Code 50 Wiser Women’s Multi

How to Choose a Multivitamin:

  • Look for a “USP Verified” mark to ensure the product has been tested for purity and strength.
  • Seek third-party certifications from NSF International, Informed Choice, or
  • Avoid products claiming to treat or prevent diseases and those with vague ingredient lists or “proprietary blends.”

In summary, while a balanced diet is the best way to get nutrients, multivitamins can help fill gaps for women with specific needs at different ages. Always consult a healthcare provider before starting any supplement, especially if you have health conditions or are on medication. For more detailed guidance, visit


  • Yasi Ansari, Megan Meyer, Brittany Poulson, and various nutrition and health organizations.

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